You are on page 1of 70

ACHIEVING THE SPLITS!

‘Maximum Flexibility in Minimum Time, For Everybody’

By Robert E. Devane http://www.martialartsinc.com

ACHIEVING THE SPLITS!

ACKNOWLEDGEMENTS
A Big Thank You to Declan Kidd, Declan Browne and Uyi Ighodaro for all their help and for their appearances in the photographs. A Big Thank You also to the photographer, John Casey. Finally, A Big Thank You to Shane Devane for helping to make this manual available on the internet.

Copyright © 2000 by Robert E. Devane All Rights Reserved.

No part of this manual may be reproduced by any means, nor transmitted, nor translated into a machine language without the written permission of the author.
Disclaimer: The author makes no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author of this document shall not be liable for errors contained in it, or for incidental or consequential damages in connection with the furnishing of, use of, or reliance upon information contained in this document.

2 of 70

ACHIEVING THE SPLITS!

TABLE OF CONTENTS
1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) 16) 17) 18) Introduction Equipment needed Benefits of Stretching Physiology of Stretching Factors Limiting Flexibility The Warm Up How to Stretch Types of Stretching Stretching Exercises Partner Stretching Isometric and P.N.F. Stretching The Cool Down The Lower Back The Abdominals The Mental Approach The Routines Questions & Answers Conclusion

3 of 70

It was not always easy and many people told me that I would never be able to do the splits. I had done it! Despite the odds! I continued to research and develop my system of stretching. They used their flexibility in incredible ways. Using it I achieved the splits in a relatively short period of time. “Force yourself into the splits until your hips break and when they heal you will be able to do the splits”. The audiences were also amazed by spectacular displays of flexibility and this is still the same today. We teamed up to work on the best and fastest methods to achieve maximum flexibility. The reason why we called it this is because we believe that you will be achieving the splits once you follow our system. Just watch any top athlete and you should notice that flexibility is a major part of their athleticism. My research brought me in contact with many professional athletes and coaches. with all this in mind I decided that I was going to achieve the splits. Being able to do the splits is not just important for Martial Artists only. They seemed able to kick vertically with any type of kick. So. We call it “Achieving The Splits”. 4 of 70 . I searched high and low for all the stretching knowledge I could find.ACHIEVING THE SPLITS! INTRODUCTION When I started Martial Arts I really admired the other Martial Artists who performed spectacular standing and aerial kicks. All of the top competitors and performers were able to do the splits. They also didn’t seem to need to warm up before performing these superhuman kicks! I also noticed that the more flexible competitors always won the competitions and that the least flexible competitors invariably lost. I received a lot of bad advice including. It gets the best results in the minimum time. flexibility is of utmost importance. In nearly every physical sport. They used to say “If you weren’t born with ‘em you won’t get ‘em”. “Get your lower ribs removed” (and these were the serious ones!). I was also told. I trained very hard but wasted a lot of time on bad and potentially dangerous information and stretches. But I persevered and after much research and discussion with top sports people I came up with my own system. I must have tried every routine and piece of equipment available. After much time we came up with a program that we feel is the best.

This programme is not claiming that you will achieve the splits overnight. It is a gradual process to achieve the splits. Devane.) The knowledge in this programme.com 5 of 70 .) A dedication to stick to this programme. deformities or disease. Robert E. injuries. Robert@martialartsinc. World Martial Arts Champion.ACHIEVING THE SPLITS! Anyone can achieve the splits as long as they are not physically prevented from doing so. There are only three requirements to achieve the splits. The time it takes each individual to achieve the splits varies. The only situations that can prevent someone from achieving the splits include. 3. If you study the information in this programme and follow the routine you will definitely be successful. 2. 1. If you have any doubt about your health then please consult a doctor.) A desire to achieve the splits (which you have shown by purchasing this manual).

There are a lot of stretching machines for sale at the moment. I found that the useful machines can be good. Save your money! I achieved the splits by using this program (Achieving The Splits!). but only when added to ‘Achieving The Splits!’ program. machine or gadget beats floor or partner stretching. None of them are mandatory and in fact the only real use I found from stretching equipment is that they help prevent boredom of routine. Simply Put: No stretching device. Now don’t get me wrong some of them can be useful. and without having to purchase any equipment. 6 of 70 . I have tried nearly every stretching gadget and device on the market today. and every advertisement is trying to say that you will get the splits quicker with their machine and with less effort.ACHIEVING THE SPLITS! EQUIPMENT NEEDED WHAT EQUIPMENT DO I NEED? Do I need the latest super duper XXX5000 gadget device stretching gizmo to achieve the splits? The good news in a short word is “NO”. The only piece of equipment you need to achieve the splits is yourself. Most of these devices are useless. This simply is not true.

7 of 70 . This is especially noticed in sports like Martial Arts. The blood carries essential oxygen and nutrients around the whole body. gymnastics and figure skating where the competitors kick above their heads with ease. While you are getting lower in your stretches you are improving your flexibility. 4) Prevention of Injury. Improved flexibility allows for a greater range of movement. Isometric stretching is especially good for increasing strength. Stretching helps the body with the transport of blood to all the muscles. 2) Greater Strength. 5) Increased Blood Circulation. the less likely it is that you will strain or tear your muscles.ACHIEVING THE SPLITS! BENEFITS OF STRETCHING WHAT ARE THE BENEFITS OF STRETCHING? If you stick to this program. what benefits will you get from your results? THE BENEFITS OF STRETCHING (not in any particular order): 1) Improved Balance. By improving your stretch you will also improve your balance. This also helps with the prevention of injury as well as promoting health. The more flexible you are. Strong legs run and move faster as well as kicking harder. 3) Increased Range of Motion. turning and switching direction. This may be noticed when twisting. It is amazing how important balance is in all sports. Working towards achieving the splits helps to increase the power and strength in the legs.

Lactic Acid causes the tight and stiff feeling in the muscles.ACHIEVING THE SPLITS! 6) Speeds Up Healing. Stretching also helps the body with the breakdown of lactic acid which builds up in the body during exercise. 7) Encourages Relaxation. 8) Greater Speed. Stretching is a great way to relax the body and the mind. By stretching consistently and correctly you should notice an improvement in speed due to greater flexibility and range of motion. and stretching helps to eliminate this soreness. All of these improvements are highly useful to every sports person and also to anyone who wishes to be in good health. injured or sore muscles stretching can be very useful to alleviate them. If you have tired. Stretching after exercising returns the muscles to their normal state of elongation. 8 of 70 . 9) Improved Agility. When you improve your flexibility your agility will also improve. Stretching is perfect to help the body cool down after exercising. Improved agility allows you to react faster and quicker.

Skeletal muscle is under our conscious control and is described as voluntary muscle. This end is referred to as the origin. Joints: The main joints involved to achieve the splits are the ball and socket joints found where the top of the femur (thigh bone) joins the hip. Movement: Limbs are moved by the contraction of muscles across a joint. The other end is attached to a bone that moves (also by a tendon). The ball and socket joints allow for a greater range of movements then the hinge joint (knees and elbows). Smooth muscle (the internal organs) and Skeletal muscle. 9 of 70 . Each fascicle is composed of Fasciculi (muscle fibers). Fasciculi are composed of Myofybrils and in turn these are composed of sacromeres. Muscles which have opposing effects are called antagonistic muscles. a basic understanding of the muscles and how they work can help. When you stretch. The total length of a stretched muscle is a result of the number of fibers stretched. Cardiac muscle (the heart). The top of the femur has a ball-shaped part which fits into the socket of the hip bone. The muscle is attached to an immovable bone by the tendon. the muscle fiber is pulled out to its full length. All of the muscles fibers are surrounded by a sheath of connective tissue. Most muscles work in pairs where one muscle of the pair moves a bone one way and the other muscle moves it back.ACHIEVING THE SPLITS! PHYSIOLOGY OF STRETCHING It is not necessary to have a doctorate in anatomy or physiology to achieve the splits! However. The connective tissue extends at each end of the muscle to form tendons. This end is called the insertion. Skeletal muscle is attached to and moves our bones. The muscle is composed of many strands of tissue called Fascicles. Muscles: There are three types of muscle. sacromere by sacromere.

Internal Limiting Factors: 1) 2) 3) 4) 5) The type of joint (not every joint is meant to be flexible) The internal resistance within a joint (may be dependent on genetic factors) Bony structures which limit movement The elasticity of the muscle tissue (muscles that were injured may not be as elastic) The elasticity of the tendons and ligaments (ligaments attach muscle to muscle and do not stretch much. Read down through them and try to eliminate the ones that you have control over. Tendons attach muscle to bone and should not stretch at all) The elasticity of the skin (the skin has a small degree of elasticity) The ability of a muscle to relax and contract to achieve the greatest range of movement (achieved through practise) The temperature of the joint and associated tissues (muscles and joints are more flexible when body temperature is 1 to 2 degrees higher than normal) Muscle mass (heavily developed muscles may hinder flexibility) 6) 7) 8) 9) External Limiting Factors: 1) 2) 3) 4) The temperature of the location (warm locations make stretching easier) The time of day (most people find it harder to stretch in the morning and easier to stretch in the evening) The condition of the muscle/joint (injured muscles and joints are generally less flexible) Age (as a general rule children are more flexible than Adults) 10 of 70 .ACHIEVING THE SPLITS! FACTORS LIMITING FLEXIBILITY The following is a list of factors which may be preventing your flexibility.

ACHIEVING THE SPLITS! 5) 6) 7) 8) Gender (as a general rule females are more flexible than males) The person’s ability to perform a particular exercise (practise helps solve this one) The person’s commitment to & motivation for achieving flexibility The restrictions of any clothing or equipment 11 of 70 .

Knees. Waist. What is warming up? Warming up is any exercise or activity that helps to raise your heart rate and increase your body temperature. Before you start the warm up it is important to loosen up first. running. skipping. sparring. etc. The warmer you are. Shoulders. Start by rotating all your joints and limbs slowly in both directions. This serves many purposes the main ones being the prevention of injury and also the maximizing of results. Ankles and Toes. NOW YOU ARE READY TO WARM UP. Loosening up the muscles and joints: By loosening up your muscles and joints first. the better your stretch will be. Arms. dancing. quad stretch. Many runners and cyclists have very poor flexibility because they work so much on 12 of 70 .ACHIEVING THE SPLITS! THE WARM UP Before starting any stretching program it is important to first loosen up the muscles and joints and then to warm them up using cardiovascular exercise. Work from your head to your feet making sure to rotate the following: Head. However make sure not to overdo the exercising or you may tighten up your muscles and force them to shorten thus making it harder to stretch. cycling. thus preventing injury and stiffness. Next you may perform some light stretches such as the calf stretch. you increase the blood flow around the body and prepare the body for the oncoming warm up. How long should I warm up for? Exercise can be performed for upwards of five (5) minutes. playing soccer. The basic rule is that when you are sweating you are warm enough to stretch. hamstring stretch and butterfly stretch (see descriptions and photos). and the lower your risk of injury. Wrists and Fingers. Good examples of warming up include. Hips.

ACHIEVING THE SPLITS! strengthening their muscles. If you are a dancer then work on your dance moves and routines. kick or perform a kata to warm yourself up. For example if you are a martial artist then spar. If you are a sports person try to use exercises that are ‘sport specific’. and they do not stretch them back to their normal length after exercising. The same applies to all other sports people – use your sport to warm yourself up before stretching and therefore you will not only increase your flexibility but you will also become better at the sport that you require greater flexibility for! 13 of 70 .

14 of 70 . if you are stretching everyday you should take between one (1) to two (2) days off from stretching per week just to let your muscles rest and recuperate. overworked or if you are stretching to hard. However. Fridays or Tuesdays. If you are stretching more then three (3) days per week make sure that every session is not a hard session e. How hard should I stretch? There are two (2) main types of pain that you may feel when you stretch. Wednesdays.g. We have broken this section into a few different headings to help you to further understand how the stretching process works and to maximise your results. ‘If in doubt get out’ (of the stretch). You need to feel the stretch in order to advance. This is simply the sensation that you get when you are stretching near to your maximum. You can also stretch everyday. How often do I need to stretch? In order to gain maximum results it is important to stretch three (3) times per week. If you feel a stretching pain then try to relax the muscle. Thursdays and Saturdays. The other type of pain is a stretching pain.ACHIEVING THE SPLITS! HOW TO STRETCH Before we start talking about types of stretches it is important to understand how to stretch first. Tuesday maintain your maximum stretch. This pain is normal it is more similar to the sensation of lifting weights to the point of fatigue. Never force a stretch instead always relax into the stretch. If you feel a warning pain come out of the stretch slowly. The first type is a warning pain. With time you will be able to tell the difference between pains. The more relaxed you are the better the stretch will be. You get this type of pain if your muscles are injured. Mondays. Warning pains tell you that you may injure your muscle(s) if you continue stretching. This can be spaced out throughout your week e.g. If you are stretching three (3) days per week then you can stretch hard and try to increase your maximum stretch. Wednesday increase. Monday increase your maximum stretch. Thursday maintain etc.

It means that after you start the stretch and when you are at your maximum stretch then start to count for ten (10) seconds. This does not mean that when you start the stretch you start to count to ten (10). Take things gradually and relax into every stretch. sixty (60) seconds etc. How do I increase my splits? If every time you stretch you try to increase your previous stretch by only one quarter of an inch. 15 of 70 . thirty (30) seconds. Concentrate on your breathing more so then on your stretch and this can help you to relax. it will be a very short period of time until you can do the full splits. if holding a stretch for ten seconds is easy then increase the stretch or increase the time that the stretch is held for. How many sets of each stretch should I perform? Each stretch should be performed three (3) times each. Make sure to vary your routine and experiment by holding your stretch for longer periods of time e.ACHIEVING THE SPLITS! How long should I hold a stretch for? In order to get any results from stretching it is important to hold the stretch for at least ten (10) seconds. Follow the rest of this program and make sure that you are consistent and you will achieve your goals. Take a quick break in between each stretch not lasting longer then sixty (60) seconds. Every time you exhale try to relax more and increase you stretch. The more relaxed you are the better your stretch will be.g.g. In order to increase you stretch always do what feels hardest e. How do I breath when stretching? I have seen many people hold their breath and turn purple when stretching and only come out of the stretch in order to catch their breath! You don’t want to do this. Breathe as normally as possible in through your nose and out through your mouth.

Dynamic stretching can be used to loosen up the limbs.)Isometric stretching: Involves the contraction of the muscles while being stretched.g. apparatus or partner.) Ballistic stretching: Involves using a limb or body momentum to force a stretch beyond its normal range. (e.) Dynamic stretching: Involves the gradual movement of a limb. 4. swinging). 3. increasing the range of movement. E.) Active stretching: Involves holding a stretching with just the use of muscles involved in the stretch.ACHIEVING THE SPLITS! TYPES OF STRETCHING 1. 16 of 70 . 2. (e. Bouncing).g.g. This kind of stretching can cause injury and is not recommended. raising your leg and holding that position by using only your leg muscles 5.) Passive (static) stretching: Involves holding a stretch with the use of some other part of your body.

It is used when you flex or point your foot. Place your hands on the wall as if you were trying to push it over. This section is strictly devoted to the useful and most effective stretching exercises so you do not have to waste time on the bad ones. You should feel a stretch along your left calf. Make sure to take your progress gradually as you do not want to injure yourself through haste. Figure 1. starting with the easiest and ending with the hardest. 17 of 70 . The following stretching exercises are listed in order. Lock out your back leg and use it to push against the wall. In sports it is extensively used when running.ACHIEVING THE SPLITS! STRETCHING EXERCISES There are literally thousands of types of stretching exercises. The Calf Stretch: See Figure 1.0 How it’s done: To stretch your left calf place your right leg in front of your left leg and face a wall (or another immovable object). Repeat on the opposite side to stretch the right calf. jumping etc. A lot of them are dangerous to your muscles and joints and many are just plain useless. Point both feet towards the wall and bend your right knee.0 The calf is the muscle on the rear of your lower leg.

ACHIEVING THE SPLITS!

The Quad Stretch: See Figure 1.1 The Quad is short for quadriceps and it is the muscle on the front of your upper leg. It is a very strong muscle and it is used extensively in sports for running, kicking, jumping etc. The quadriceps extends the lower leg.

Figure 1.1

How it’s done: Start with your feet shoulder width apart. To stretch your right leg shift all of your weight onto your left leg and raise your right leg behind you. Hold onto your right foot with your right hand and pull your right foot towards your buttocks. You may hold onto a chair, wall or partner for balance with your left hand. Push your hips forward to increase the stretch. Repeat using the opposite leg.

The Seated Buttock Stretch See figure 1.2 Yes, it is important to stretch your buttock muscles! This stretch prevents you from walking like an orang-utan after your stretching routine! The buttocks are heavily used in all sports.

Figure 1.2 18 of 70

ACHIEVING THE SPLITS!

How it’s done: Sit on the ground with your feet extended forward. Bend your right leg and place your foot on the ground to the left of your left leg thigh. Hug your leg with both arms and pull it towards your chest. Look and twist your body to your right (as if trying to look over your right shoulder). Then repeat on the opposite side.

The Lying Buttock Stretch See figure 1.3 Here is another good stretch for the buttocks.

Figure 1.3

How it’s done: Lie on the ground on your back with your legs extended. Bend your right leg and bring it to your left side using your left arm. Keep your back flat on the ground and your right arm flat on the ground. Then repeat on the opposite side.

The Seated Hamstring Stretch: See Figure 1.4 Your hamstring muscle is the muscle on the back of your upper leg and it works in conjunction with your quadriceps muscle. The hamstring is a very powerful muscle and it is used for squatting, running, jumping, kicking, etc. The hamstring is used to bend the lower leg.

Figure 1.4

19 of 70

ACHIEVING THE SPLITS!

How it’s done: Sit on the ground with your legs only shoulder width apart. To stretch your right hamstring, hold onto your right leg with both hands. Try to hold on to your foot but if you can’t reach then hold on to your ankle, shin or knee. Keep your back straight and try to bring your chest to your leg. You may use your arms to pull yourself into the stretch but make sure not to force the stretch. Repeat with your left leg.

The Seated Double Hamstring stretch: See Figure 1.5 This time you will be stretching both hamstring muscles at the same time.

Figure 1.5

How it’s done: The same as the Hamstring Stretch except both legs are together. Keep your legs straight (no bent knees!) and your feet pointing towards the ceiling with the sides touching. Your left hand grabs your left leg and your right hand grabs your right leg. Hold onto your knee, ankle or foot depending on your flexibility.

The Standing Double Hamstring Stretch: See Figure 1.6 This is another stretch that stretches simultaneously.

both

hamstrings

20 of 70

The Standing Isolation Hamstring Stretch: See Figure 1.7 How it’s done: Like the standing double hamstring stretch start off with your feet together.ACHIEVING THE SPLITS! Figure 1. When this becomes easy try to place the backs of your hand on the floor. When it is done right you can really feel it! Figure 1. Alternatively you can hold onto your ankles and pull your chest towards your legs. Slowly bend forward at the hip and try to touch the floor with both hands. To stretch your right hamstring first place your left foot to 21 of 70 .6 How it’s done: Stand up straight with your legs together and your feet together pointing forward.7 This is a great stretch for isolating the hamstrings. Keep your knees locked straight. If you can touch the floor then try to place the palms of your hands on the floor and hold.

Front Stretch: See Figure 1. Hold onto your feet with your hands and with your elbows and forearms push your knees towards the ground. Your left leg should be over and in front of your right leg. Then try to place the palms of your hands on the ground. Don’t bend your knees instead keep them locked straight. Then slowly try to touch the ground. 22 of 70 . Alternatively you can grab onto your right ankle with both hands and pull your chest to your legs. They are used when you raise and lower your leg to the side.9 This stretch stretches the hamstring except this time it stretches the hamstring in the exact position that it will be in when you perform the side splits. bend your legs and bring your feet in together towards your groin. You may place your back against a wall and push down on your knees using your hands to maximise this stretch. Your left leg should be helping to lock your right leg straight.8 How it’s done: Sit on the ground. The Half Side Splits. The Butterfly Stretch: See Figure 1. Figure 1. When you can do this try to place the backs of your hands on the ground. These muscles are used a lot in martial arts and dancing.ACHIEVING THE SPLITS! the right of your right foot.8 This time you are stretching your inner groin muscles.

Keep your left heel on the ground.9 How it’s done: To stretch your right leg start off with feet a bit wider then shoulder width. Feet a bit wider then shoulder width apart. Your hands can be placed on the ground in front of you for support. Side Stretch: See Figure 2. To stretch the right leg bend your left leg and crouch all the way down over it.ACHIEVING THE SPLITS! Figure 1.0 How it’s done: Start off the same as the half side splits. Keep your left heel on the ground. front stretch. Then repeat on the opposite side and leg.0 This time you are stretching and isolating the inner groin muscle. Lean towards your right leg and support yourself with your hands on the ground (one to each side of your right leg). Keep you right leg in a sideways position out to the right. Bend your left leg to the side and crouch down on it while keeping your right leg locked straight to your right side. The Half Side Splits. Figure 2. Repeat on the opposite side. 23 of 70 .

which is needed for any major movement of the legs. Figure 2. Your left leg should be placed behind you with your left knee on the ground. The Horse Stance Stretch: See Figure 2.1 How it’s done: Assume a position similar to a sprinter on the starting blocks. I’ve never seen anyone riding a horse in this position.1 This stretch improves hip flexibility. Then repeat on the opposite side. and it should be bent at an angle a little greater then ninety (90) degrees. Push downwards with hips as if trying to bring them to the ground. It is called the horse stance stretch because it is supposed to resemble a horse riding position.2 How it’s done: Start off with your legs wide to the sides (double shoulder width).ACHIEVING THE SPLITS! The Sprint Stretch: See Figure 2. Place your hands on the ground for support.2 This stretch works on the inner groin and outer hip muscles simultaneously. You should feel this stretch from one knee to the other. Place your right leg forward. but it is a really good stretch! Figure 2. 24 of 70 . Bend your knees and bring your hips towards the ground as if trying to sit on it.

ACHIEVING THE SPLITS! The Seated Box Splits Stretch: See Figure 2.3a. Don’t bend your knees. Figure 2.3c How it’s done: Simply sit on the ground with your legs apart as wide as possible. Then stretch down to your left leg.3a Figure 2. Also stretch down to your right leg the same way as in the hamstring stretch. and it is one of the best stretches for them. It is used greatly by dancers and martial artists alike. And Finally stretch down to the centre and keeping your back straight try to bring your chest to the floor (ouch!). 2.3c This stretch works the inner groin muscles.3b Figure 2.3b & 2. place your hands on the ground behind you and push forward to help bring your hips forward. To increase the stretch. 25 of 70 .

4a Here is the one that you have been waiting for! This stretch works your hamstring on one leg and your inner groin muscle on the other leg. Don’t be like one of those people who assume a position similar to a road killed frog and proclaim that you can do the splits! Take it gradually. all at the same time! Figure 2. When you are starting out this technique is way more important then how low you can go with the stretch. If you start to develop bad habits at the start. Your right foot comes up on the heel in a front position like a front kick. along with your outer hip muscles. Place both of your hands palm down on the ground on both sides of your right leg. 26 of 70 . Your left leg turns to a sideways position like a side kick with the inside of your left foot on the ground. Your torso can face your right leg or to the front. Then repeat on the opposite side. Keeping both legs completely straight bring your hips towards the ground. slide your left leg back.ACHIEVING THE SPLITS! The Side Splits: See Figure 2. To perform the right side splits.4a How it’s done: Start off with both feet together. then you may jeopardise being able to do the splits properly in the future. It takes a while to become comfortable with the technique before you even start to get lower. Don’t even bend the knees a fraction of an inch! Keep your hips in line and make sure that you are not leaning towards sitting on the ground.

* Technique is more important then how low you can go. * Try to relax into the stretch. Most people find this to be the hardest stretch to develop. * Concentrate on your breathing. The box splits work the inner groin and outer hip muscles of both legs simultaneously.5 Okay so you survived the side splits! Now it is time for the box splits. 27 of 70 . Keep your back straight and your knees should be locked straight.ACHIEVING THE SPLITS! The Box Splits: See Figure 2. The Splits: Tips For Beginners: * Take it gradually. Place the palms of your hands on the ground to support yourself. Continue to slide your legs to their respective sides and bring your groin towards the ground. It is also easier to get out of the splits position when using a chair. Try to keep you hips angled forward so that they are directly over your legs.5 How it’s done: Start off with your feet together and start to slide them out to the sides. * Keep your back straight.6 & 2. Figure 2. * For extra support and piece of mind at the start use a chair to lean on. This helps you to concentrate more on your technique and it supplies a bit more balance and safety. * Don’t bend your knees.7. This also helps you to get out of this stretch when you need to. See Figure 2.

3) Isometrics: Isometrics can also help to get down those last few inches in the splits. What do I do? For those of you who are close to getting either the box splits or the side splits and are having trouble getting down those last few inches here is what to do. You are also trying to make your body heavier by exhaling and going limp. To use your maximum body weight for the splits then place both hands on top of your head.ACHIEVING THE SPLITS! Figure 2. This causes your body to be heavier and your stretch should get lower. 28 of 70 . Try putting your hands on your upper thighs and this will increase your weight in the centre line of the stretch. It may sound really easy but it is hard to do properly. Sleeping bodies and dead bodies weigh heavier because they are totally relaxed.7 The Splits: Tips For The Advanced: I am close to getting the splits but I am having trouble getting down those last few inches.6 Figure 2. 2) Hand Positioning: Your hand positioning may be preventing you from getting lower in the splits. There are 4 main options: 1) Breathing: When you are at the lowest point in your stretch and you feel that you can not get down those last few inches what you can try to do is to completely exhale by breathing out and let your body go limp. which should bring you to the ground. Read the next section for details.

It will take a while for you to get used to the technique but once you get it is a serious party piece! Three Person Stretching: See figure 2. Take it slow.9 Make sure that you trust the two partners that you will be using for this one! I’m sure that this stretch was used as a form of torture in 29 of 70 .8 In order to stretch beyond 180 degrees you must elevate yourself. Place your hands on the ground or use another chair or partner for support. The best way to do this is by stretching between two (2) chairs. Figure 2. What’s next? Bring it on! Next is to stretch beyond the splits! The splits equal 180 degrees. The Splits: Tips For The Super Advanced: I can do the splits easily. This method can be for the side splits or the box splits. Then simply place your hands on your thighs or your head and exhale to sink lower. Stretching Between Chairs: See Figure 2. So with the following stretches we are going to try to go beyond 180. Place your feet on the chairs and slowly push out the chairs with your feet until you are 180 degrees.ACHIEVING THE SPLITS! 4) Partner stretching: Partner or two (2) person stretching is very useful for those last few stretching inches.8 How it’s done: Place the chairs double shoulder width apart. Read on for details.

but it is an excellent stretch. Make sure that you tell them when you are at your maximum. Each of your stretching assistants firmly grasp each of your feet.ACHIEVING THE SPLITS! bygone eras. Try to relax as much as possible and hold for ten (10) seconds at your maximum stretch. Figure 2. This stretch also uses the force of gravity (it may be performed without partners). 30 of 70 . They then work together to slowly bring your feet down the wall in a box splits position.9 How it’s done: Start off lying on the ground on your back with your legs and buttocks against a wall.

Your partner should always follow your instructions to make sure that injuries do not occur.0 Stretching both hamstring muscles at the same time. Partner stretching can be very good for results because it allows the person stretching to solely concentrate on the stretch. The person being stretched should be in control. 31 of 70 . Hold onto your knee. 3) Make sure to support your partners’ joints and keep the stretching motion smooth. It is important to only use someone that you trust when you are performing partner stretches. jerking or twisting! 4) When your partner is finished with the stretch help them to slowly come out of the stretch position.0 How it’s done: The same as the Hamstring Stretch except both legs are together. Make sure to tell your partner when you want your stretch increased and more importantly when you want to stop. Figure 3. Keep your legs straight (no bent knees!) and your feet pointing towards the ceiling with the sides touching. No bouncing. 2) Listen to your partner & follow his/her instructions. Partner stretching also takes away the worry about being stuck in a particular stretching position. Your left hand grabs your left leg and your right hand grabs your right leg. The following are examples of two (2) person stretches: The Seated Double Hamstring stretch (with a partner): See Figure 3.ACHIEVING THE SPLITS! PARTNER STRETCHING Partner stretching is stretching with the help of one or more people. Anytime a partner is helping someone stretch they should: 1) Increase the stretch gradually. ankle or foot depending on your flexibility.

Figure 3.1 Stretching your inner groin muscles. Your partner then pushes both of your knees down towards the ground.1 How it’s done: Sit on the ground. These muscles are used a lot in martial arts and dancing. Hold onto your feet with your hands and with your elbows and forearms push your knees towards the ground.2 This stretch works the inner groin muscles and it is one of the best stretches for them. bend your legs and bring your feet in together towards your groin. The Seated Box Splits Stretch (with a partner): See Figure 3.ACHIEVING THE SPLITS! What your partner does: Your partner stands or kneels behind you and pushes your lower back with both hands. It is used greatly by dancers and martial artists alike. 32 of 70 . What your partner does: Your partner kneels or stands in front of you and places his/her hands on your knees (left to right & right to left). If your partner stands or kneels directly in front of your feet or ankles it can stop your feet sliding out of the stretch. The Butterfly Stretch (with a partner): See Figure 3. They are used when you raise and lower your leg to the side. This should bring your chest towards your knees. You may place your back against a wall and push down on your knees using your hands to maximise this stretch.

Don’t forget to stretch towards your right leg. Then stretch down to your left leg. Then your partner applies pressure and this should push you further down. Figure 3. then your left leg. place your hands on the ground behind you and push forward to help bring your hips forward.ACHIEVING THE SPLITS! Figure 3. Also stretch down to your right leg the same way as in the hamstring stretch. Don’t bend your knees. The Standing Hamstring Stretch (with a partner): See figure 3.2 How it’s done: Simply sit on the ground with your legs apart as wide as possible. and then straight down to the centre. To increase the stretch.3 This is an isolation stretch for the hamstrings. What your partner does: Your partner stands or kneels behind you and places his/her hands on your lower back.3 33 of 70 . And Finally stretch down to the centre and keeping your back straight try to bring your chest to the floor (ouch!).

He/she should be supporting your leg at your heel & ankle and/or the back of your 34 of 70 .ACHIEVING THE SPLITS! How it’s done: Stand up straight with your back against a wall. Keep your standing foot sideways (parallel to the wall). Allow your partner to lift up one of your legs. your partner slowly places your foot back on the ground. What your partner does: Like the previous stretch your partner slowly and gradually raises one of your legs to about waist height. and then hold the stretch for ten (10) seconds. He/she holds onto your heel with both hands. Slowly sink into the stretch like you are trying to bring your groin to the floor.4 This stretch works your hamstring on one leg and your inner groin muscle on the other leg. What your partner does: Your partner slowly and gradually raises one (1) of your legs. along with your outer hip muscles all at the same time! Figure 3. When your partner picks one of your legs up shift your weight onto your standing leg. Concentrate on keeping your knees from bending. The Standing Front Splits Stretch (with a partner): See figure 3. Hold onto your partner.4 How it’s done: Start off standing straight up with both of your legs together. Make sure to tell your partner when to stop increasing the stretch. Then when it is time to finish the stretch. Make sure to keep your standing foot firmly on the ground and try not to let it slide. Your weight should be evenly distributed between both legs. a wall or a chair for support and balance.

It is also called the side kick stretch because it looks like the person being stretched is doing a side kick. Make sure to keep your hips in a side chamber position. Once your partner has raised your leg to waist height.5 This stretch isolates the inner groin muscles on each leg. What your partner does: Similar to the standing hamstring stretch your partner slowly and gradually raises one of your legs in a side kick position. 35 of 70 .ACHIEVING THE SPLITS! knee. Figure 3. he/she moves slowly backwards so that you are performing the splits at an elevated angle. because these positions stretch different muscles. It is up to your partner to make sure that your hip is not in a front or back chamber.5 How it’s done: Start off side ways facing your partner with both your legs together.6 This is an elevated version of the box splits. The Standing Inner Groin Stretch (with a partner): See figure 3. He/she supports your foot and ankle. The Standing Box Splits Stretch (with a partner): See figure 3.

You can hold onto your partner. a wall or a chair for support.ACHIEVING THE SPLITS! Figure 3. A side chamber is the position that your leg and knee are in prior to performing a kick such as. It specifically works on your side chamber. Allow your partner to lift your leg (the one closest to him/her). The Standing Side Chamber Stretch (with a partner): See Figure 3.6 How it’s done: Start off sideways to your partner. This stretch works the inner groin and the outer hip of the stretching leg. Make sure that both of your legs are in a side ways position and that you are stretching your inner groin muscles.7 This looks like some kind of mutant stretch but it is a great stretching exercise for Martial Artists who wish to develop their kicks. What your partner does: Your partner slowly and gradually raises your leg to waist height in a side kick position. Then he/she proceeds to slowly move backwards so that you are in an elevated box splits position. side kick.7 36 of 70 . roundhouse kick or hook kick. Keep your weight evenly distributed between both of your legs. Figure 3.

This stretch should look like a side chamber position. Figures 2. Your partner then helps you to bend your stretching leg and pushes your leg towards your body. but don’t be afraid to experiment. but it is also possible to stretch using 2 partners. the harder the stretch.9 & 3. Keep your standing foot pointed at a 45-degree angle towards the wall for balance. The higher the leg. the position your leg is in before a side kick is thrown. Your knee should be moving towards your chest. One or more partners can be used in nearly every stretch. Figure 2.9 Figure 3. Using one partner is generally best. He/she raises your leg in a side kick stretch.8 37 of 70 . What your partner does: Your partner picks up your leg by supporting your ankle and foot. The ones listed above are the mains ones. Start off at waist height.ACHIEVING THE SPLITS! How it’s done: Like the standing inner groin stretch/ side kick stretch start off sideways to a wall.8 demonstrate two examples of three person stretching.

N.ACHIEVING THE SPLITS! ISOMETRIC & P. exercises are NOT recommended for children and adolescents whose bones are still growing. This method of stretching helps to strengthen the muscles while they are in an elongated state.F. stands for proprioceptive neuromuscular facilitation.N. Isometric stretching is the contraction of the muscles that are being stretched in order to help increase the stretch.N.8 This time you are stretching your inner groin muscles.F. After the contractions it is generally easier to relax the muscles further and to increase your stretch. and with your elbows and forearms push your knees towards the ground.F.F. P.F. You may place your back against a wall and push down on your knees.F. Solo Stretches The Butterfly Stretch: See Figure 1. Types of Isometric & P. Figure 1. STRETCHING *IMPORTANT NOTE*: Isometric & P. Hold onto your feet with your hands. P.N. is a method of stretching which incorporates both isometric and passive stretching (contraction & relaxation) in order to improve flexibility.N. stretching was originally designed and developed for the rehabilitation of patients. P. They are used when you raise and lower your leg to the side. 38 of 70 . Today it is used by many top sporting people as a more advanced method to develop flexibility.N. bend your legs and bring your feet in together towards your groin. using your hands to maximise this stretch.8 How it’s done: Sit on the ground. These muscles are used a lot in martial arts and dancing.

Then repeat again. Place both of your hands palm down on the ground. you should be able to increase your stretch. along with your outer hip muscles all at the same time! Figure 2. Alternatively for a harder method you can remain in the stretch after the ten (10) second contraction.ACHIEVING THE SPLITS! The Isometric Part: When you have pushed your knees down as low to the ground as possible. Your right foot comes up on the heel in a front position like a front kick. Hold the tension in your legs for approx. 39 of 70 . Your left leg turns to a sideways position like a side kick.4a This stretch works your hamstring on one leg and your inner groin muscle on the other leg. To perform the right side splits slide your left leg back. contract your leg muscles again and resist with your arms/hands. Using this method perform three (3) contractions per stretch. Then repeat on the opposite side. Do this for three (3) sets. Keeping both legs completely straight. bring your hips towards the ground. The Side Splits: See Figure 2. Your torso can face your right leg or to the front. with the inside of your left foot on the ground. After each contraction. When you are at your lowest. on both sides of your right leg. Your arms/hands should prevent your legs from raising upwards. Perform one to three (1-3) of these stretches. You may then come up out of the stretch and take a thirty (30) second rest. contract the muscles in your legs and try to bring them upwards to the start position again. Try to relax your legs and push your knees down lower to increase your stretch. ten (10) seconds.4a How it’s done: Start off with both feet together.

Perform one to three (1-3) of these stretches. After each contraction you should be able to increase your stretch. The Isometric Part: When you are down as low to the ground as possible contract the muscles in your legs and try to bring them back to the start position again.5 Most people find this to be the hardest stretch to develop. It takes a while to become comfortable with the technique before you even start to get lower. Using this method perform three (3) contractions per stretch. When you are starting out. Don’t be like one of those people who assume a position similar to a road killed frog and proclaim that you can do the splits! Take it gradually. The Box Splits: See Figure 2. Then repeat again. Alternatively for a harder method you can remain in the stretch after the ten (10) second contraction. If you start to develop bad habits at the start then you may jeopardise being able to do the splits properly in the future. Hold the tension in your legs for approx. technique is way more important then how low you can go with the stretch. You may then come up out of the stretch and take a thirty (30) second rest. The ground should prevent your legs from moving. When you are at your lowest contract your leg muscles again by pushing your feet into the ground.5 40 of 70 . The box splits work the inner groin and outer hip muscles of both legs simultaneously. Figure 2. Do this for three (3) sets. Try to relax your legs and increase your stretch.ACHIEVING THE SPLITS! Don’t even bend the knees a fraction of an inch! Keep your hips in line and make sure that you are not leaning towards sitting on the ground. ten (10) seconds.

These muscles are used a lot in martial arts and dancing. After each contraction you should be able to increase your stretch. Place the palms of your hands on the ground to support yourself. Alternatively. Types of Isometric & P. Using this method perform three (3) contractions per stretch. Try to relax your legs and increase your stretch. Try to keep you hips angled forward so that they are directly over your legs. for a harder method you can remain in the stretch after the ten (10) second contraction. Hold the tension in your legs for approx. Do this for three (3) sets. contract your leg muscles again by pushing your feet into the ground. They are used when you raise and lower your leg to the side. Keep your back straight and your knees should be locked straight. This also helps you to get out of this stretch when you need to.1 Stretching your inner groin muscles. The Isometric Part: When you are down as low to the ground as possible.N. The ground should prevent your legs from moving.F. Partner Stretches The Butterfly Stretch (with a partner): See Figure 3. Perform one to three (1-3) of these stretches. Continue to slide your legs to their respective sides and bring your groin towards the ground.ACHIEVING THE SPLITS! How it’s done: Start off with your feet together and start to slide them out to the sides.1 41 of 70 . Then repeat again. When you are at your lowest. ten (10) seconds. contract the muscles in your legs and try to bring them back to the start position again. Figure 3. You may then come up out of the stretch and take a thirty (30) second rest.

ACHIEVING THE SPLITS! How it’s done: Sit on the ground. When you are at your lowest contract your leg muscles again. Then repeat again. bend your legs and bring your feet in together towards your groin. Do this for three (3) sets. The Standing Hamstring Stretch (with a partner): See figure 3. Your partner then pushes both of your knees down towards the ground. Hold the contraction for ten (10) seconds. After each contraction you should be able to increase your stretch. Alternatively for a harder method you can remain in the stretch after the ten (10) second contraction. What your partner does: Your partner kneels or stands in front of you and places his/her hands on your knees (left to right & right to left). Your partner stops your legs from moving with his/her hands and arms. Then you contract your leg muscles as if you were trying to raise your legs back to the starting position. You may then come up out of the stretch and take a thirty (30) second rest. and with your elbows and forearms push your knees towards the ground. Perform one to three (1-3) of these stretches. Using this method perform three (3) contractions per stretch. If your partner stands or kneels directly in front of your feet or ankles. it can stop your feet sliding out of the stretch.3 This is an isolation stretch for the hamstrings. Hold onto your feet with your hands. Try to relax your legs and increase your stretch with your partners help. The Isometric Part: When you are at your maximum stretch you let your partner know. 42 of 70 . You may place your back against a wall and push down on your knees using your hands to maximise this stretch.

Make sure to tell your partner when to stop increasing the stretch and then hold the stretch for ten (10) seconds.ACHIEVING THE SPLITS! Figure 3. Using this method perform three (3) contractions per stretch. Concentrate on keeping your knees from bending. Keep your standing foot sideways (parallel to the wall). as if you were trying to lower your leg back to the starting position. He/she holds onto your heel with both hands. The Isometric Part: When you are at your maximum stretch you let your partner know. Then repeat again. Allow your partner to lift up one of your legs. Alternatively for a harder method you can remain in the stretch after the ten (10) second contraction. 43 of 70 . Then when it is time to finish the stretch your partner slowly places your foot back on the ground. Try to relax your legs and increase your stretch with your partners help. After each contraction you should be able to increase your stretch. Your partner stops your legs from moving with his/her hands and arms. When you are at your maximum stretch contract your leg muscles again. What your partner does: Your partner slowly and gradually raises one (1) of your legs. You may then come up out of the stretch and take a thirty (30) second rest. Do this for three (3) sets. Then you contract your leg muscles. Perform one to three (1-3) of these stretches. Hold the contraction for ten (10) seconds.3 How it’s done: Stand up straight with your back against a wall.

After each contraction you should be able to increase your stretch. It is also called the side kick stretch. Using this method perform three (3) contractions per stretch. It is up to your partner to make sure that your hip is not in a front or back chamber. Try to relax your legs and increase your stretch with your partners help. facing your partner with both your legs together. What your partner does: Similar to the standing hamstring stretch. Figure 3. Alternatively for a harder method you can remain in the stretch after the ten (10) second contraction. When you are at your maximum stretch contract your leg muscles again. because these positions stretch different muscles. your partner slowly and gradually raises one of your legs in a side kick position. Then repeat again. You may then come up out of the stretch and take a thirty (30) second rest.5 How it’s done: Start off side ways.ACHIEVING THE SPLITS! The Standing Inner Groin Stretch (with a partner): See figure 3.5 This stretch isolates the inner groin muscles on each leg. because it looks like the person being stretched is doing a side kick. Do this for three (3) sets. Your partner stops your legs from moving with his/her hands and arms. Make sure to keep your hips in a side chamber position. Then you contract your leg muscles as if you were trying to lower your leg back to the starting position. Hold the contraction for ten (10) seconds. let your partner know. 44 of 70 . Perform one to three (1-3) of these stretches. The Isometric Part: When you are at your maximum stretch. He/she supports your foot and ankle.

And then again you relax and then contract. and then repeat the stretch again after a short break. Then when you are at your maximum. 45 of 70 .ACHIEVING THE SPLITS! With all of these stretches there are two (2) main methods of execution: 1) After the contraction you come out of the stretch. 2) After a contraction you remain in the stretch. you again contract your muscles. You perform three (3) contractions per stretch. and try to increase your stretch by relaxing your legs. Try method one (1) first and then progress to method two (2) when you are ready.

Proper cooling down has a number of uses: 1) Prevention of Injury. 4) Encourages Relaxation The cool down is a great way to relax the body. strains.ACHIEVING THE SPLITS! THE COOL DOWN What is the cool down? The cool down is the conclusion to your workout. The cool down is perfect to bring the body back to its’ normal active state. 3) Speeds Up Healing. The cool down helps the body with the breakdown of lactic acid. Lactic Acid causes the tight and stiff feeling in the muscles and stretching helps to eliminate this soreness. You can use any cardiovascular exercise to cool down if you prefer – just remember not to get carried away. five (5) to ten (10) minutes. cramping and stiffness. How do I cool down? The objective of the cool down is to bring your heart rate close to its’ normal resting rate and to increase the blood flow around the body. The cool down should last approx. Cooling down after training and stretching is of utmost importance and it is often neglected by many athletes. 2) Increased Blood Circulation. which builds up in the body during exercise and stretching. You don’t want to warm up again! 46 of 70 . The cool down helps to minimise pain. The cool down helps to increase the blood flow around the body especially to the muscles that have just been stretched. Perhaps the easiest way to cool down is to walk or to lightly jog.

because when you perform it your body should resemble that of a cobra snake. Hold this position for ten (10) seconds and then return to the starting position.0 How it’s done: Start off in a press-up position. The following is a very good and easy stretch for the lower back. This stretch stretches the lower back and also the abdominals. Repeat this stretch two (2) more times.1a & 4. If you are a beginner. for a total of three (3) sets. Figure 4. Push up with your hands raising and arching your upper body. This stretch is much harder then the previous stretch and should only be attempted by advanced stretchers. 47 of 70 . making sure to keep your hips on the ground. make sure that you get used to this stretch before moving on to the next exercises. keep the palms of your hands flat on the ground close to the sides of your ribs. If you are advanced at stretching this exercise still has benefits.1b This lower back stretch also strengthens the lower back. It is used widely in gymnastics and wrestling and it is also called ‘The Bridge’.0 This stretch is called the cobra stretch. The Crab Stretch: See figure 4.ACHIEVING THE SPLITS! THE LOWER BACK It is of utmost importance to exercise and stretch your lower back. It should feel as if you are trying to lie backwards onto the back of your legs. A strong and flexible lower back is needed in order to be able to perform the splits. The Cobra Stretch: See figure 4. Lying flat on the ground (stomach to the floor).

Then push with your hands and your feet simultaneously. Your hands need to be placed on the ground from an inverted position. Hold this stretch for approx. and your body should start to raise at your stomach.ACHIEVING THE SPLITS! Figure 4. and you should resemble an arch.2 If you have difficulty with the crab stretch by yourself you can always use a partner to help you. Then lock your elbows and your knees as straight as possible. ten (10) seconds and slowly lower yourself back to the ground. This is the part that most people make a mistake on. 48 of 70 .1b How it’s done: Start off by lying on the ground on your back. Repeat this stretch two (2) more times for a total of three (3) sets. What should I do? The Crab Stretch (with a partner): See figure 4. Bend your knees and keep the soles of your feet on the ground. I am having difficulty lifting myself up in the crab stretch. Place your hands on the ground behind your ears.1a Figure 4.

3c Here is another variation of the crab stretch. 4. The Crab Stretch (using a wall): See figure 4.3c 49 of 70 .3b & 4. What your partner does: Your partner stands to the side of you and places his hands on your sides at your waist. Your partner also helps you to return to the starting position.2 How it’s done: Follow the same instructions as above. Figure 4. He/she then helps you to lift up by supporting by body.ACHIEVING THE SPLITS! Figure 4.3b Figure 4. It is more difficult then the crab stretch. so make sure that you get plenty of practise with the other stretches before performing this one.3a.3a Figure 4.

Keep your legs together and straight. Your back should be facing the wall and your feet should be shoulder width apart. One (1) of these stretches and the lower back raise exercise should be performed once or twice a week. 50 of 70 .4b This exercise for the lower back is a strengthening exercise.5 – 3 foot away from a wall. Lean Backwards and place the palms of your hands on the wall.4b How it’s done: Start off by lying face down (on your stomach) on the ground. Slowly walk your hands all the way down the wall and keep your feet flat on the ground. You can end up in a crab stretch with your hands on the ground. with your fingers pointing towards the wall. two (2) seconds and then lower to the ground again. 2. Your fingers and hands are placed behind your ears. ten (10) – twenty (20) times.4a & 4. Increase the number of sets to increase the difficulty. Balancing on your pelvis. Then slowly walk your hands back up the wall until you end up back at the starting position. Repeat another two (2) times for a total of three (3) sets. or you can keep your hands on the wall. The Lower Back Raise Exercise: See figure 4.4a Figure 4. raise your upper body and your legs off the ground.ACHIEVING THE SPLITS! How it’s done: Start of by standing approx. Hold for approx. It is not a stretching exercise. Repeat approx. Figure 4.

your lateral obliques (side abs or love handles) and also for your upper abs. 51 of 70 . Make sure to include exercises for your lower abs. so if you wish to know how to best condition and train your abdominals. To help you with stretching it is important to exercise the abdominals at least three (3) times per week. then please access ‘Achieving Washboard Abs’ by going to our website: http://www.martialartsinc.com Check out the advertisement at the end of this manual for further details. The abdominals are your centre of gravity and they play a huge part in the development of your stretching. Abdominal training is too large a subject for us to have included in this stretching manual.ACHIEVING THE SPLITS! THE ABDOMINALS In order to be able to achieve the splits. you need to have strong and conditioned stomach muscles.

This manual is the same. you can say to yourself. If this happens do not belittle yourself. Do not listen to negative people – They only wish to drag you down to their level. and you may not achieve your maximum stretch. Imagine you are given a brand new Mercedes car.ACHIEVING THE SPLITS! THE MENTAL APPROACH Achieving the Splits is very much a mental task. “I am going to achieve the splits”. Be Positive: Keep yourself positive. as a physical one. Believe in Yourself: The first thing that you must do is believe that you can attain the splits. Sometimes during your training you may be stiff. What use would this car be too you? Not much. disabilities etc. It is perfect in every way except one – the handbrake cannot be released. except as something to look at. It is imperative that your subconscious mind believes that you can and will be able to do the splits. This may sound corny but your subconscious listens to what you say aloud. You do not want to start this program with any underlying disbelief in yourself. Only discuss your plans with positive people who will be there for you mentally as well as physically. Never use negative reinforcement. people can try to deter you for many reasons jealousy. You may wish to keep your plan of attaining the splits to yourself to avoid this negativity. then you will be able to do the splits. ignorance etc. Simply see the situation for what it is – Your legs are saying they are tired and need only a light stretch and rest. Sometimes people consciously think that they may be able to do the splits. 52 of 70 . If you do not subconsciously believe that you will achieve the splits then you are mentally applying a handbrake to yourself and your success! In order to help your subconscious believe that you will achieve the splits. Be positive that you are going to make advancements every time you stretch. especially before you are about to begin a routine. As long as you do not have any major physical defects. Some people believe that it is only your mind preventing you from being able to do the splits. If you do not have a good mental approach to achieving the splits it is highly unlikely that you will ever be able to do them. but this is not enough. When you are trying to achieve the splits.

Also. which when added together will help to attain your overall goal. Motivation helps your determination and persistence. You can also measure how far down you stretch and compare your results every time you stretch. Plan to achieve the splits gradually and set a reasonable time frame for your goals. Determination. Firstly. Be realistic. persistence and the knowledge contained within this manual will help you to achieve the splits. The next thing to do is to set a specific date as to when you wish to achieve this goal. Read through the routines and pick one and establish a few smaller goals. These photographs will prove to be a good indicator of your advancement. 53 of 70 . Get someone to take photos of your side splits (both sides) and your box splits before you start this program.ACHIEVING THE SPLITS! Set Clear Goals: It is important to know exactly what you want to achieve. bridge the gap between now and achieving your goal. There are a few ways to keep yourself motivated. by being able to touch both knees off the floor. This method of writing down your goal also helps to program your subconscious to achieve it. achieving the butterfly stretch. As example is. then how will you know when you get it? It is best to take a piece of paper and a pen and then to clearly write your goals. set an achieving date. If you do not know exactly what you want. is it the right side splits that you wish to attain? Or the left side splits? Or the box splits? Or all three? Is it those last few inches that are troubling you? Do you want to be able to do the splits cold? Do you want to do the splits across chairs? Etc. If you can increase your stretch by one-quarter inch every week then you are doing well. Clearly write down what you want the end result to be. Finally. Remember it can take anywhere from a few weeks to a few years. Motivation: It is important to keep yourself motivated. 1) Keep track of your progress.

laziness! Don’t be like one of those people. Believe in yourself and be positive. Anytime you feel like giving up. You can also buy yourself something like a magazine or clothes etc. but you must.. Never Give Up: The biggest thing is to never give up. Persistence and determination are the keys to success. You can and you will achieve the splits. program. or allow yourself to watch your favourite T.ACHIEVING THE SPLITS! 2) Use the photographs in this manual to motivate and inspire you. 3) Reward yourself. You can enlarge and print out these photos to hang on the wall.V. All of your goals will be achieved once you stick with it. Sure. once you don’t give up. They will remind you of your goal. Never give up. read over your goals and reread this manual. 54 of 70 . you should reward yourself. The reason why most people fail to achieve the splits boils down to one very harsh truth………. Every time you increase your stretch and you improve. Prove it to yourself. it will be hard sometimes and you won’t want to stretch sometimes. Look at the pictures and remind yourself that you will be performing the splits soon. Give yourself small rewards like a cookie (don’t overdo it though!).

g. Start at the level that you feel most comfortable. intermediate routines and advanced routines. you may be wondering how you can put all of the information in the manual into a routine. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Seated Hamstring Stretch (Both legs) 5) The Seated Double Hamstring Stretch 6) The Butterfly Stretch 7) The Side Splits (Both Sides) .using a chair 8) The Box Splits – using a chair How many sets of each stretch should I perform? Perform each stretch three (3) times. How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. and proceed gradually to the next routines.ACHIEVING THE SPLITS! THE ROUTINES Now that you have gotten this far. Mondays. NOTE: Make sure also to exercise your abdominals at least three (3) times per week. Wednesdays & Fridays or Tuesdays. 55 of 70 . Beginner Routine 1 • Loosen up your muscles and joints first. • Warm up: Fast Walk for 15+ minutes until you are lightly sweating. Beginners routines. Thursdays & Saturdays. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds. • Stretch your lower back using The Cobra Stretch. How often do I perform this routine? Perform this routine at least three (3) times per week e. We have done it for you! The following routines have been broken up into three (3) sections.

Side Stretch (Left Leg Only) 9) The Side Splits (Right Side Only) . Front Stretch (Left Leg Only) 11) The Half Side Splits.ACHIEVING THE SPLITS! Beginner Routine 2 • Loosen up your muscles and joints first. Side Stretch (Right Leg Only) 12) The Side Splits (Left Side Only) . • Stretch your lower back using The Cobra Stretch. Thursdays & Saturdays.g. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Standing Isolation Hamstring Stretch (Both legs) 5) The Standing Double Hamstring Stretch 6) The Butterfly Stretch 7) The Half Side Splits. How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. NOTE: Make sure also to exercise your abdominals at least three (3) times per week. Wednesdays & Fridays or Tuesdays. How often do I perform this routine? Perform this routine at least three (3) times per week e. Mondays. • Warm up: Light jog for 10+ minutes until you are lightly sweating. Front Stretch (Right Leg Only) 8) The Half Side Splits. 56 of 70 .using a chair 10) The Half Side Splits.using a chair 13) The Box Splits – using a chair How many sets of each stretch should I perform? Perform each stretch three (3) times. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds.

• Warm up: Skip for 10+ minutes until you are lightly sweating. How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. How often do I perform this routine? Perform this routine five (5) days per week. • Stretch your lower back using The Crab Stretch. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) 4) 5) 6) 7) 8) 9) 8) The Seated Buttocks Stretch (Both legs) The Seated Hamstring Stretch (Both legs) The Seated Double Hamstring Stretch The Butterfly Stretch The Seated Box Splits Stretch The Sprint Stretch (Both Sides) The Side Splits (Both Sides) The Box Splits How many sets of each stretch should I perform? Perform each stretch three (3) times. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds.ACHIEVING THE SPLITS! Intermediate Routine 1 • Loosen up your muscles and joints first. 57 of 70 . NOTE: Make sure also to exercise your abdominals at least three (3) times per week.

• Stretch your lower back using The Crab Stretch. NOTE: Make sure also to exercise your abdominals at least three (3) times per week. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Standing Isolation Hamstring Stretch (Both legs) 5) The Standing Double Hamstring Stretch 6) The Butterfly Stretch 7) The Horse Stance Stretch 8) The Seated Box Splits Stretch 9) The Sprint Stretch (Both Sides) 10) The Side Splits (Both Sides) 8) The Box Splits How many sets of each stretch should I perform? Perform each stretch one (1) times.ACHIEVING THE SPLITS! Intermediate Routine 2 • Loosen up your muscles and joints first. 58 of 70 . How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. How often do I perform this routine? Perform this routine five (5) days per week. • Warm up: Perform jumping & kicking exercises (or any other physical activity) for 10+ minutes until you are lightly sweating. How long should I hold each stretch for? Hold each stretch for thirty to sixty (30 – 60) seconds.

How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds. • Stretch your lower back using The Crab Stretch. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Seated Double Hamstring Stretch (with a partner) 5) The Butterfly Stretch (with a partner) 6) The Standing Hamstring Stretch (with a partner) 7) The Standing Inner Groin Stretch (with a partner) 8) The Side Splits (Both Sides) 8) The Box Splits How many sets of each stretch should I perform? Perform each stretch three (3) times.ACHIEVING THE SPLITS! Advanced Routine 1 • Loosen up your muscles and joints first. NOTE: Make sure also to exercise your abdominals at least three (3) times per week. Perform the Lower Back Raises at least once per week. 59 of 70 . How often do I perform this routine? Perform this routine three to five (3-5) days per week. • Warm up: Perform any exercises that are specific to your sport for at least ten (10) minutes until you are sweating.

60 of 70 . NOTE: Make sure also to exercise your abdominals at least three (3) times per week. How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. • Stretch your lower back using The Crab Stretch. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Seated Double Hamstring Stretch (with a partner) 5) The Standing Side Splits Stretch (with a partner)(both sides) 6) The Standing Box Splits Stretch (with a partner) 7) The Seated Box Splits Stretch (with a partner) 8) The Side Splits (Both Sides) 8) The Box Splits How many sets of each stretch should I perform? Perform each stretch three (3) times. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds. How often do I perform this routine? Perform this routine three to five (3-5) days per week. Perform the Lower Back Raises at least once per week. • Warm up: Perform any exercises that are specific to your sport for at least ten (10) minutes until you are sweating.ACHIEVING THE SPLITS! Advanced Routine 2 • Loosen up your muscles and joints first.

How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds. NOTE: Make sure also to exercise your abdominals at least three (3) times per week. • Warm up: Perform any exercises that are specific to your sport for at least ten (10) minutes until you are sweating. Perform the Lower Back Raises at least once per week. • Stretch your lower back using The Crab Stretch using a wall. 61 of 70 . • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Butterfly Stretch (Isometric) 5) The Sprint Stretch 6) The Seated Box Splits Stretch 7) The Side Splits (Both Sides)(Isometric) 8) The Box Splits (Isometric) How many sets of each stretch should I perform? Perform each stretch three (3) times. How often do I perform this routine? Perform this routine three to five (3-5) days per week.ACHIEVING THE SPLITS! Super Advanced Routine 1 • Loosen up your muscles and joints first.

NOTE: Make sure also to exercise your abdominals at least three (3) times per week. • Warm up: Perform any exercises that are specific to your sport for at least ten (10) minutes until you are sweating.) How many sets of each stretch should I perform? Perform each stretch three (3) times. How long should I rest for in between stretches? Rest time between each stretch should be no longer then thirty (30) seconds.N. How often do I perform this routine? Perform this routine three to five (3-5) days per week. 62 of 70 .N.F. How long should I hold each stretch for? Hold each stretch for at least ten (10) seconds.) 8) The Box Splits (P. • Stretch your lower back using The Crab Stretch using a wall.ACHIEVING THE SPLITS! Super Advanced Routine 2 • Loosen up your muscles and joints first. • The Stretches: 1) The Calf Stretch (Both legs) 2) The Quad Stretch (Both legs) 3) The Seated Buttocks Stretch (Both legs) 4) The Butterfly Stretch 5) The Standing Hamstring Stretch (with a partner)(Isometric) 6) The Standing Inner Groin Stretch (with a partner)(Isometric) 7) The Side Splits (Both Sides)(P. Perform the Lower Back Raises at least once per week.F.

It is easier to increase the stretch by concentrating on one side split at a time. 63 of 70 . Some people choose to stretch only in the evening and others believe that if they manage to get a good stretch in the morning then their flexibility at night will be much better (and easier). right or left. If you are stretching on a slippery surface like polished wood. Some people like to stretch the side they are best at first and other people prefer to stretch their ‘Bad’ side first. Practise stretching on hard floors. What surface do I stretch on? Stretching can be performed anywhere that there is enough space. Try each method to see which gives you the most results. Sports shoes may be worn. tiles or lino then you can try to stretch in just your socks because this will make your feet slide easier. What should I wear when stretching? It is important to wear loose clothing that will not restrict your stretch. Again vary your routine as much as possible. carpets. When I am stretching the sides splits which side should I stretch first? It doesn’t really matter which side you stretch first. This way you get the best of both worlds. It is easier to stretch on grass. The important thing is that you stretch three (3) times on the one side split before changing to the opposite side split. The only set times that you must stretch is before and after exercising. sand or grass. I recommend that you vary your routine and stretch in the evening sometimes and in the morning other times.ACHIEVING THE SPLITS! QUESTIONS & ANSWERS When is the best time to stretch? It is fine to stretch any time. sand or thick carpet as apposed to a hard surface because your joints are cushioned more and also your feet and legs sink into these surfaces making your stretch lower. It is hardest to get results in the morning because your muscles (and body) are still asleep. It is easier to get results from stretching in the evening when you are completely awake.

64 of 70 .ACHIEVING THE SPLITS! Can I change the order of the stretches in the routines? Feel free to change any part of the routines (not that any change is required). How long will it take me to achieve the splits? The time it takes each person differs. Take things gradually. jumping. Persist with the program and strive for results but avoid being too impatient as injuries may occur. Although it is healthy to put a time frame on your goals don’t pressurise yourself too much. running. How do I distinguish between the sensations of stretching and pain? When you start stretching it may be hard to distinguish between the two but with time you will understand the feelings better. Discomfort is normal but as a general rule stop stretching if you feel pain. The best method is to concentrate solely on your breathing and each time you exhale try to relax further and to increase your stretch. How should I breathe during stretching? Breathe normally and avoid holding your breath. When is the best time to stretch? The best time to stretch can depend on your biological clock. What should I think about while I stretch? It is not important to concentrate solely on the stretch. and by concentrating on the stretching can help to stretch that extra inch. Is warming up before stretching necessary and what type of warm up is best? Yes warming up is necessary. kicking are all good examples of warm ups. You can add to them or change the order or just perform part of them but beware of deviating from the routines too much. Exhale on the stretch. Most people are most flexible in the afternoon but some people prefer to stretch in the morning. as it is harder. Skipping. It is better to use a warm up related to your practised sport. By letting the mind wonder can take away from the discomfort.

I have a muscle injury. cooling down. stretching safely and not over stretching you can still be stiff and sore. two person stretching is mainly useful when you have reached an intermediate to advanced level of stretching and need extra force and weight to increase your stretch. Then it is important to seek professional advice. This may be because you have been inactive for a while or because you are simply increasing your stretching results. Also. This is not to say there is no use for stretching machines but they are not needed to achieve the splits. You don’t have to live in a warm country. My muscles are stiff and sore after stretching. Elevation. What should I do? There is an easy acronym to remember if you have a muscular injury. A warm room is perfect. How can I reduce this? Even if you are warming up. Again is not necessary but useful to achieve the splits. 65 of 70 . Only kidding! Stretching is best performed in warm surroundings. Massage can work well to reduce this stiffness and soreness. This should help to minimise the pain and swelling. Compression (bandage). It is “RICE” which stands for: Rest. Ice.ACHIEVING THE SPLITS! Are stretching machines/gadgets useful? This is a matter of opinion but stretching machines do not give a better stretch than a solo routine or a partner's assistance. Where should I perform these stretching routines? On the uppermost peak of Mount Fuji. Is two person stretching useful? Yes. a hot bath can help. I know a guy who gets results from stretching in front of a heater while wearing thermal leggings.

then re-read this manual. We here at http://MartialArtsInc. 66 of 70 . all that is left for you to do now is to get started! If you follow this manual you will definitely see results. criticisms and suggestions regarding this manual are greatly appreciated. Please send us a picture of you stretching and let us know how you are getting on.com would love to hear about your achievements. Anytime you feel bored with your routine or if you ever feel like your results have reached a plateau. Put together your routine and make sure that you are consistent. Please feel free to contact us if you have any further questions or if you need further assistance: Email: info@martialartsinc.com All comments. This manual should be used over and over again as a reference guide.ACHIEVING THE SPLITS! CONCLUSION After reading this manual.

Robert Devane holds a side kick for the camera 67 of 70 .ACHIEVING THE SPLITS! Robert E. Devane performing a mutant stretch! The Box Splits.

ACHIEVING THE SPLITS! Declan Kidd tortures Robert Devane! 68 of 70 .

com These amazing manuals are not for sale in the shops.com ACHIEVING WASHBOARD ABS! If you goal is to have abdominals of steel then this is the manual for you.martialartsinc. For further info please visit: http://www.martialartsinc. 69 of 70 . It is full of tips.ACHIEVING THE SPLITS! OTHER TITLES AVAILABLE HOW TO SURVIVE All VIOLENT ATTACKS! This unique book prepares you for the toughest of street attacks. just take 10 minutes per day no matter what shape you are currently in! For further info please visit: http://www.com DOUBLE GUARANTEE! SATISFACTION IS GUARANTEED RESULTS ARE GUARANTEED ………Or your money back. This manual covers everything you need to know to Achieve Washboard Abs.martialartsinc. super charged routines. tricks and techniques for beating the most hardened street fighters in seconds. It is a bible for everyone that wishes to be able to defend themselves and their loved ones from any violent situation. This amazing book also reveals the secret tricks that attackers use. To purchase your copy please visit http://www. The specifically designed. Whether you have Martial Arts skills or not this book will show you how to inflict maximum damage in minimum time.

‘Diet & Nutrition’ etc. ‘Personal Safety’. if you have any information that you would like to see included in this site then please email to: info@martialartsinc. Don’t forget to drop us a line to let us know what you think about the site.com 70 of 70 . etc. If you want to learn fast or simply improve yourself. then you need to visit this site.ACHIEVING THE SPLITS! For A Wealth of Martial Arts information visit: http://www.com This super site combines Martial Arts with Health & Fitness. and also Success Strategies.martialartsinc. There is tons of information and articles on various topics including: ‘Which Martial Art is the best?’. Also.